Lying Arm Pillow Curl

Lying Arms Curl with Pillow

Positioning:
1. Find a comfortable, flat surface to lie down on.
2. Lie on your back with your legs extended straight out in front of you.
3. Place the pillow or cushion in the crook of your elbows, holding it gently with both arms bent at about 90 degrees.

Movement Instructions:
1. Begin by making sure your head is resting comfortably on the surface and your feet are flat on the ground or extended straight along the floor.
2. With your arms bent and holding the pillow, slowly curl your arms up towards your shoulders while squeezing the pillow.
3. Pause for a moment at the top of the movement, feeling the contraction in your biceps.
4. Slowly lower your arms back to the starting position, maintaining control throughout the movement.
5. Repeat this curl for 10-15 repetitions, focusing on smooth and controlled motions.

Tips for Beginners:
- Keep your elbows close to your body to maximize the effectiveness of the exercise.
- Start with fewer repetitions if needed and gradually increase as you become more comfortable with the movement.
- Ensure your lower back remains flat against the surface to avoid strain.